AO: Apex

When: 06/22/2020

PAX:

Number of Pax: 12

Pax Names: Brady Bunch, Breakaway, Chancellor, Exile, Geek Squad, Jack Bauer, Maaco, Miata, Nest, Rubberneck, Snot Rocket, Viceroy,

Number of FNGS: 1

FNG Names: Viceroy

QIC: Jack Bauer


Told the PAX the theme would be POAS and KISS.  The Pearls on a String method was modified to a 3 minute run OYO but YHC did keep it simple stupid, with a circle of pain which consisted of 20 shoulder exercises, 30 chest exercise, 40 abs, and 50 legs.  Let’s GO!

Warmarama

Mosey, SSHs, CopperHead Squats/Merkins, Sun Gods, Phelps.

The Thang:

20 High Sun Gods IC

30 Merkins IC

40 BBSs IC

50 Squats IC

Run 3 minutes OYO

20 OH Claps IC

30 Derkins IC

40 LBCs IC

50 Pendulum Lunges IC

Run 3 minutes OYO

20 Air Presses IC

30 Hand Release Merkins IC

40 Flutter Kicks IC

50 Monkey Humpers IC

Run 3 minutes OYO

20 Air Presses IC

20 Diamond Merkins – 10 Ranger Merkins IC

40 Gas Pumps IC

50 Squats IC

Run 3 minutes to the Flag OYO

20 Air Presses

30 Merkins

Endex

COT:

Welcome Viceroy!  Chancellor’s Dad.  Prayers for fatherhood and those suffering from cancer.

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